Health Benefits of Avocados

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They Contain Loads of Goodness Avocados are extremely nutritious and contain abundant levels of a whole range of nutrients, including over 20 vitamins and minerals. A single, 100 gram (3.5 oz) serving of avocado will provide you with:   26% of your recommended daily levels of Vitamin K, which is important for strong bones and heart health. 20% of your recommended daily levels of folate, which is important for the formation of blood cells in your bone marrow. 17% of your recommended daily levels of Vitamin C, which is important for supporting the immune system, heart, eyes and skin. 14% of your recommended daily levels of Vitamin B5, which is important for allergy avoidance amongst other benefits. 13% of your recommended daily levels of Vitamin B6, which helps various systems in the body, including the circulatory, digestive, immune, nervous and muscular systems. 10% of your recommended daily levels of Vitamin E, which encourages healthy skin and eyes. In addition to these, it also contains smaller amounts of a Magnesium, Manganese, Iron, Zinc, Vitamin A and Phosphorous. Avocados really are a hotbed of essential nutrients!

They Provide Friendly Fats Avocados are one of the fattiest plants on the planet, but while the word 'fat' has negative connotations, not all fat is bad for you. In fact, the body needs a certain amount of 'friendly' fat to function properly. Avocados are high in polyunsaturated fats, which have been shown to reduce blood cholesterol levels and lower the risk of heart disease. Avocados are also rich in Oleic Acid, a fatty acid that is credited with providing many of the health benefits of olive oil.

They Help Maintain Your Vision Avocados are high in anti-oxidants including two nutrients called Lutein and Zeaxanthin, which are essential for good eye health. Studies have shown that these ingredients significantly reduce the risk of cataracts. They have also been shown to help protect you from macular degeneration, the most common cause of vision reduction or loss among people over the age of 65.

They Can Reduce the Risk of Heart Problems Heart disease is the most common cause of death in the western world, and there are a number of triggers that can cause it to develop. Increased levels of cholesterol and triglycerides are high on the list of common causes, and the consumption of avocados has been shown to help control levels of both. One study tested two groups of people, one group that had been instructed to eat avocados, and one group that were not. Results showed that those who ate avocados reduced blood triglycerides by up to 20% and lowered harmful cholesterol by as much as 22%.

They Are Great Anti-Inflammatories The Omega-9 fatty acids found in avocados are anti-inflammatory, which can help balance out the negative, inflammatory effects of the unsaturated fats found in various processed foods and dairy products. They also contain high levels of nutrients called phytosterols, which also have powerful anti-inflammatory properties, and are highly recommended for people who suffer from arthritis and osteoporosis. If that wasn't enough, the phytosterols combine with oleic acid to provide proven protection against UV damage and inflammation of the skin cells. Avocados can therefore be considered something of an anti-inflammatory super-food!

They Can Help Digestion Another nutrient avocados contain in abundance is fiber, which is associated with weight loss, blood sugar regulation and better digestion. Avocados contain an unusually high amount of fiber, with each 100 gram (3.5 oz) serving containing around 7 grams of fiber, which is 27% of the recommended daily amount.  A high fiber diet can helps food pass through the digestive system more easily, maintaining the health of your colon, while reducing feelings of bloatedness.

They Are A Great Source of Potassium Potassium takes an essential role in the generation of the electrical pulses that keep your heart beating, and also helps keep your muscles moving and your nerves working. Studies have shown that potasssium deficiences can be linked to heart problems, kidney disease and increase the risk of a stroke. Bananas are often held up as one of the best sources of potassium but guess what? Avocados contain more potassium per 100 gram (3.5 oz) - providing 14% of your recommended daily amount, compared to the 10% offered by bananas.

They Help You Absorb Nutrients from other Foods When you eat healthy foods, it is important to ensure that your body absorbs as much of the goodness as possible, and this absorption process sometimes needs some help. Many key nutrients actually need to combine with fat to be utilized successfully, including vitamins A, D, E and K, and the hugely beneficial antioxidant Carotenoid. Carotenoids are found in leafy greens, carrots and sweet potatoes, all vegetables which contain very little fat. Studies have shown that if you add an avocado when you eat these foods, carotenoid uptake can increase up to 15 times over.

They May Help Prevent Cancer Although research is in its infancy, there is some evidence that avocado consumption can be beneficial in preventing certain types of cancer. A 2007 study published in the journal Seminars in Cancer Biology found that phytochemicals contained with avocados could encourage cancer cells to stop growing. Other research has suggested a link between avocados and reduced risk of mouth, skin and prostate cancer. The potentially powerful benefits of avocados in this regard are linked to their unique mix of antioxidant and ant-inflammatory properties.

They Can Help Regulate Blood Sugar Levels Because they are low in carbohydrates and sugars when compared to other fruits, avocados can help maintain blood sugar levels. Their high fiber content is also important in this regard. A large portion of any fiber-rich food eaten will pass through the the digestive system in tact, and this means they are less likely to cause a spike in blood sugar levels. People who have type 2 diabetes are often told to include plenty of fiber in the diet, and avocados are a great, source.

 

 

Home-Made De-congestant

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 A decongestant can help thin out the mucus and reduce its production, while an expectorant can loosen the phlegm and help you cough it out. Although you can buy decongestants and expectorants at the pharmacy, they’re often loaded with other ingredients that can make you drowsy. Here is a recipe for a natural decongestant and expectorant to save your day (and night).

 

 This recipe is made using cayenne pepper, honey and ginger, all recognized expectorants that can loosen phlegm and mucus, so you can expel it from your body more easily. For de-congestion, the capsaicin in cayenne pepper (the component that makes it spicy) helps relieve the swelling and inflammation that narrows your nasal passages. Apple cider vinegar and lemon are also added to the mixture because of their decongestant properties. Apple cider vinegar serves to thin the mucus that’s secreted, allowing for congested areas to be drained; while lemon juice is also known to help with congestion, and it also gives the mixture a more pleasant taste. 

 Ingredients

• ½ teaspoon cayenne pepper
  
• ½ teaspoon powdered ginger
  
• 3 tablespoons honey
  
• ¼ cup lemon juice
  
• ¼ cup apple cider vinegar

 
Directions

1. Pour the lemon juice and apple cider vinegar in a pot and bring it to a simmer.
   
2. Stir in the honey, cayenne pepper and ginger.
   
3. Pour the contents into a jar and store in a cool, dry place.
   Dosage Adults can take 1 or 2 tablespoons daily, as needed. Shake the jar well before using.
   
   Tip: Warming the mixture can be a pleasant way to consume this tonic.

Purple potatoes can terminate colon cancer cells

In a breakthrough discovery, researchers claim that purple potatoes can prevent the spread of colon cancer and terminate its stem cells.

According to Jairam K.P. Vanamala of the Penn State Hershey Cancer Institute, attacking stem cells was an effective way to counter cancer.

In the study, the researchers found that the baked potato extract suppressed the spread of colon cancer stem cells while increasing their deaths.

Researchers then tested the effect of whole baked purple potatoes on mice with colon cancer and found similar results.

The portion size for a human would be about the same as eating a medium size purple-fleshed potato for lunch and dinner, or one large purple-fleshed potato per day.

According to the researchers, there might be several substances in purple potatoes that work simultaneously on multiple pathways to help kill the colon cancer stem cells, including anthocyanins and chlorogenic acid, and resistant starch.

Vanamala said that the butyric acid regulated immune function in the gut, suppressed chronic inflammation and might also help to cause cancer cells to self-destruct.

He suggested that purple potatoes could be potentially used in both primary and secondary prevention strategies for cancer.

The study is published in the Journal of Nutritional Biochemistry.

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'Heart attack’ blood test can predict future hypertension

A sensitive version of a blood test long used to verify heart muscle damage from heart attacks could predict future hypertension, says study.

A research team led by Johns Hopkins investigators found that people with subtle elevations in Cardiac Troponin were more likely to be diagnosed with hypertension within a few years.

Lead investigator Bill McEvoy said that identifying those at risk for hypertension as well as those in the earliest stages of the disease would allow them to intervene much sooner, either with lifestyle changes or medication, before the condition develops fully and has had a chance to damage organs.

Researchers said that the Standard Troponin test worked great for figuring out whether someone with chest pain or other cardiac symptoms was having a heart attack.

They added that the high-sensitivity test could identify these people, because it detected even trace amounts of troponin released by heart cells injured by spikes in blood pressure that went unnoticed.
In the study, McEvoy and colleagues analysed blood samples obtained in the late 1980s and early 1990s from 5,479 people.

None of the participants had clinical diagnosis of hypertension at the beginning of the study although a small subgroup had high-normal blood pressures, a condition that often heralds the onset of full-blown hypertension later on.

The researchers concluded that their data suggested that the high-sensitivity troponin test could flag people with normal blood pressure in the doctor’s office who were at high risk for hypertension and other poor outcomes.

The study is published in the Journal Circulation.

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Home Remedies for Treating Varicose Veins

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Varicose veins are usually genetic, so if someone in your family has had them, there is a greater chance that you will too. They are caused when the valves in the veins that push blood throughout your circulatory system weaken and become 'flappy', causing fluid to accumulate in the veins. The common signs for the development of varicose veins are tenderness around the area of an enlarged vein, swelling of the legs, a tightening or itching sensation in the legs and a feeling of heaviness in the legs.

Although varicose veins are usually benign, meaning that they do not put your health at risk, their puffed up appearance is startling or discomforting for some, and therefore many doctors recommend cosmetic surgery to remove them. Yet these surgeries can be expensive and keep you off your feet, so it's best to try out some of these simple and completely natural remedies first.

1. Keep Your Feet Up

Just like on any long flight or an extended period sitting down, the blood rushes to your legs and causes them to feel heavy. The feeling with varicose veins is similar, and those that have the condition may experience swelling if they spend the day seated or on their feet. To remedy this uncomfortable feeling, it is best to recline with your legs elevated for anywhere up to an hour. This allows the blood to flow away from the legs and ankles and back towards the heart to decrease swelling and the feeling of heaviness.

2. Ice Your Veins

Applying ice or a cold pack to your varicose veins can help minimize their appearance and reduce the swelling around the vein. This is because the application of cold restricts the bloodily to the area of application, making the appearance of the swollen veins less apparent. It is also recommended to take a cold or lukewarm bath every so often to keep your blood-flow healthy and your veins and vessels working hard.

 

 

 

3. Exercise

Regularly performing cardiovascular exercise, either running, walking at a fast pace, biking or swimming, keeps your blood flowing as it should and prevents the pooling of liquids in your veins. It is recommended to perform at least 15 minutes of cardiovascular exercise every day (with approval from your doctor), and not just to stay fit. It has been shown that regular exercise can reduce the severity and appearance of varicose veins.

4. Flex Your Feet

Even if you aren't able to get in a full cardiovascular workout, doing a few leg raises or ankle circles will help keep your varicose veins in check. When you contract the muscles in your feet, the blood is forced upward out of your legs and towards the heart. By pointing and flexing your feet a few times, circling your ankles, or doing heel slips where you slide your heels back and forth can keep your circulation in check and blood out of your varicose veins.

5. Try A Compression Stocking

There are special compression socks and stockings that can be purchased at most pharmacies that will help improve circulation in your legs. As explained above, when pressure is applied to the lower legs, the blood is pushed up towards the heart and won't pool in your veins. You can get weaker compression stockings, 20mm Hg, or stronger ones at 60 mm Hg (the stronger versions usually require a prescription from a doctor). They come in a variety of colors and shapes for different parts of the leg and are usually comfortable enough (in the weak and mild versions) for everyday use.

 

If you or someone you know has varicose veins, you should consult your doctor to determine if you have a higher chance to experience clotting. These natural remedies will help mediate many of the effects of varicose veins, but there is no guarantee that they will completely disappear. There is no harm in trying!